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  6. Spinach vs. Onion

Spinach vs. Onion — In-Depth Nutrition Comparison

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Significant differences between Spinach and Onion

  • The amount of Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Copper, Vitamin E , and Calcium in Spinach is higher than in Onion.
  • Spinach covers your daily Vitamin K needs 411% more than Onion.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Onions, raw.

Infographic

Spinach vs Onion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spinach
Spinach
9
:
1
Onion
Onion
Contains more Calcium +491.3%
Contains more Iron +1600%
Contains more Magnesium +770%
Contains more Phosphorus +93.1%
Contains more Potassium +219.2%
Contains more Zinc +347.1%
Contains more Copper +346.2%
Contains more Manganese +624.8%
Contains more Selenium +200%
Contains less Sodium -94.3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +491.3%
Contains more Iron +1600%
Contains more Magnesium +770%
Contains more Phosphorus +93.1%
Contains more Potassium +219.2%
Contains more Zinc +347.1%
Contains more Copper +346.2%
Contains more Manganese +624.8%
Contains more Selenium +200%
Contains less Sodium -94.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spinach
Spinach
10
:
0
Onion
Onion
Contains more Vitamin A +523950%
Contains more Vitamin E +10300%
Contains more Vitamin C +32.4%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B2 +774.1%
Contains more Vitamin B3 +322.4%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +101.7%
Contains more Folate +668.4%
Contains more Vitamin K +123300%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +523950%
Contains more Vitamin E +10300%
Contains more Vitamin C +32.4%
Contains more Vitamin B1 +106.5%
Contains more Vitamin B2 +774.1%
Contains more Vitamin B3 +322.4%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +101.7%
Contains more Folate +668.4%
Contains more Vitamin K +123300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Onion
Onion
Contains more Protein +170%
Contains more Fats +160%
Contains more Other +417.1%
Contains more Carbs +149.1%
Equal in Water - 89.11
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +170%
Contains more Fats +160%
Contains more Other +417.1%
Contains more Carbs +149.1%
Equal in Water - 89.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Onion
Onion
Contains more Polyunsaturated fat +541.2%
Contains more Monounsaturated Fat +116.7%
Equal in Saturated Fat - 0.042
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Polyunsaturated fat +541.2%
Contains more Monounsaturated Fat +116.7%
Equal in Saturated Fat - 0.042

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Onion
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spinach Onion Opinion
Net carbs 1.35g 7.64g Onion
Protein 2.97g 1.1g Spinach
Fats 0.26g 0.1g Spinach
Carbs 3.75g 9.34g Onion
Calories 23kcal 40kcal Onion
Fructose 1.29g Onion
Sugar 0.43g 4.24g Spinach
Fiber 2.4g 1.7g Spinach
Calcium 136mg 23mg Spinach
Iron 3.57mg 0.21mg Spinach
Magnesium 87mg 10mg Spinach
Phosphorus 56mg 29mg Spinach
Potassium 466mg 146mg Spinach
Sodium 70mg 4mg Onion
Zinc 0.76mg 0.17mg Spinach
Copper 0.174mg 0.039mg Spinach
Manganese 0.935mg 0.129mg Spinach
Selenium 1.5µg 0.5µg Spinach
Vitamin A 10481IU 2IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0.02mg Spinach
Vitamin C 9.8mg 7.4mg Spinach
Vitamin B1 0.095mg 0.046mg Spinach
Vitamin B2 0.236mg 0.027mg Spinach
Vitamin B3 0.49mg 0.116mg Spinach
Vitamin B5 0.145mg 0.123mg Spinach
Vitamin B6 0.242mg 0.12mg Spinach
Folate 146µg 19µg Spinach
Vitamin K 493.6µg 0.4µg Spinach
Tryptophan 0.04mg 0.014mg Spinach
Threonine 0.127mg 0.021mg Spinach
Isoleucine 0.152mg 0.014mg Spinach
Leucine 0.231mg 0.025mg Spinach
Lysine 0.182mg 0.039mg Spinach
Methionine 0.055mg 0.002mg Spinach
Phenylalanine 0.134mg 0.025mg Spinach
Valine 0.168mg 0.021mg Spinach
Histidine 0.066mg 0.014mg Spinach
Saturated Fat 0.043g 0.042g Onion
Monounsaturated Fat 0.006g 0.013g Onion
Polyunsaturated fat 0.109g 0.017g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
183%
Spinach
8%
Onion
Minerals Daily Need Coverage Score
52%
Spinach
8%
Onion

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.81g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.00099999999999999g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.